I will be elite
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Week 2/Day 1-Mon
a)squat:2X8@280
B)low box pause squat:2X5@205
C1)bulgarian squat:1X8 w/50 pd dbs, 2X8 w/45s
C2)GMs:2X8@230, 1X8@225
D1)calf raises on leg press:3X15@450+machine
D2)russian twists:3X8 w/25 pd plate
wasn't nearly as fagged out this time around as last Monday...wrist still doesn't feel very nifty.
PL meet coming here January 28th...I think I'll go watch and enter the next one.
a)squat:2X8@280
B)low box pause squat:2X5@205
C1)bulgarian squat:1X8 w/50 pd dbs, 2X8 w/45s
C2)GMs:2X8@230, 1X8@225
D1)calf raises on leg press:3X15@450+machine
D2)russian twists:3X8 w/25 pd plate
wasn't nearly as fagged out this time around as last Monday...wrist still doesn't feel very nifty.
PL meet coming here January 28th...I think I'll go watch and enter the next one.
Week 2/Day 2-Tues
A1)bench:5X5@235
A2)seated cable row:5X5@200
B1)low incline 1 arm inc. db press:3X10 w/ 60 pd db
B2)pull ups:3X10 w/bw
Today was pretty exciting considering I added 5 pounds onto all reps of every set of the 5X5 bench and 5 pounds onto all reps of every set of SCRs. I had debated on whether to even take the day off since I didn't get home til after two in teh morning from watching the PRIDE fight (which sucked I might add). Soooo...with 5 hours of sleep and shrugging off the headache of some Hobgoblin and Redstripe beer from the night before...off to the gym I went.
Ha1...I teh hardcore!!!
A1)bench:5X5@235
A2)seated cable row:5X5@200
B1)low incline 1 arm inc. db press:3X10 w/ 60 pd db
B2)pull ups:3X10 w/bw
Today was pretty exciting considering I added 5 pounds onto all reps of every set of the 5X5 bench and 5 pounds onto all reps of every set of SCRs. I had debated on whether to even take the day off since I didn't get home til after two in teh morning from watching the PRIDE fight (which sucked I might add). Soooo...with 5 hours of sleep and shrugging off the headache of some Hobgoblin and Redstripe beer from the night before...off to the gym I went.
Ha1...I teh hardcore!!!
Champr23 said:
I think box squats are great at reinforcing the squat. It definately wouldn't hurt you to add them. Here's some reading on the box squat---
I use variations of the squat to bring up weak points that I might be having. Bulgarian squats do well for unilateral work, the low box pause squat helps with developing strength "out of the hole," and the bottom start front squats help with my under-strengthened quads (compared to my hips/hams/glutes).
Week 3/Day 3-Thurs
A)hang snatch+over head squat:3X5@105
B)overhead squat+wide grip push press:1X6@135, 2X5@140
C1)cable flyes:3X12@70
C2)rev grip fixed bar curls:3X20@40
C3)power shrugs:3X10@225
C4)tree choppers:3X12@who cares
The wrists did well as long as I didn't supinate my hands and use to heavy of a weight for the curls. The wide grip push press kicked my ass.
A)hang snatch+over head squat:3X5@105
B)overhead squat+wide grip push press:1X6@135, 2X5@140
C1)cable flyes:3X12@70
C2)rev grip fixed bar curls:3X20@40
C3)power shrugs:3X10@225
C4)tree choppers:3X12@who cares
The wrists did well as long as I didn't supinate my hands and use to heavy of a weight for the curls. The wide grip push press kicked my ass.
Week 4/Day 1-Mon
A)squat:2X5@320
B)11" box pause squat:2X5@235
C)bulgarian squats:2X8w/65 pd dbs
D)bottom position start front squats:1X3@225, 1X5@210, 1X8@185
E1)cable pull throughs:3X15 w/200
E2)cable crunches:3X15 w/190
E3)calf raises on leg press:3X15@680
---You know, some days I just don't know when to quit. Not a bad workout, I need to get a harness for my front squats; I'm having trouble keeping the bar up on front squats.
Well, almost half way done with the squat program. I think the 235 box squats are getting a bit to slow for carry over...the pause is kicking my ass at this point. The 5 reps of 320 weren't bad at all, so we'll see what happens next week with 340 for 5 reps.
A)squat:2X5@320
B)11" box pause squat:2X5@235
C)bulgarian squats:2X8w/65 pd dbs
D)bottom position start front squats:1X3@225, 1X5@210, 1X8@185
E1)cable pull throughs:3X15 w/200
E2)cable crunches:3X15 w/190
E3)calf raises on leg press:3X15@680
---You know, some days I just don't know when to quit. Not a bad workout, I need to get a harness for my front squats; I'm having trouble keeping the bar up on front squats.
Well, almost half way done with the squat program. I think the 235 box squats are getting a bit to slow for carry over...the pause is kicking my ass at this point. The 5 reps of 320 weren't bad at all, so we'll see what happens next week with 340 for 5 reps.
Just a recap--
Week 4/Day 3-thurs
--Was really short on time, like 20 minutes, soooo...
A)1 arm bb snatch:3X3@75
B)overhead squat:4X8@155
C1)push press:1X6@165, 1X5@165, 1X3@165
C2)hammer curls:3X12 w/35s
**short rest times suck**
Hammers weren't to bad on the wrists as long as I stayed at the 35 pd dbs. I think the OH squats wore out my shoulders so that it screwed up my push presses.
Week 4/Day 4-Sat
Morning-
A)sledgehammer swings:3X30 swings
B1)tire flip:3X8
B2)keg throws:3X5
A couple hours later-
6X40 yard sprint, 100 yard jog, 60 yard sprint
Afternoon-
1 hour MMA/45 min Hapkido
Felt excellent to get out in the sun and slight wind since it was in the low 80s.
Week 4/Day 3-thurs
--Was really short on time, like 20 minutes, soooo...
A)1 arm bb snatch:3X3@75
B)overhead squat:4X8@155
C1)push press:1X6@165, 1X5@165, 1X3@165
C2)hammer curls:3X12 w/35s
**short rest times suck**
Hammers weren't to bad on the wrists as long as I stayed at the 35 pd dbs. I think the OH squats wore out my shoulders so that it screwed up my push presses.
Week 4/Day 4-Sat
Morning-
A)sledgehammer swings:3X30 swings
B1)tire flip:3X8
B2)keg throws:3X5
A couple hours later-
6X40 yard sprint, 100 yard jog, 60 yard sprint
Afternoon-
1 hour MMA/45 min Hapkido
Felt excellent to get out in the sun and slight wind since it was in the low 80s.
Evolution-Your training looks great, especially yesterday's.I love multiple workouts in a day.
How advanced are you in your Hapkido training and what are you currently working on?From what I understood, Hapkido at the advanced levels involves a lot of aerial kicks as well as a lot of different throws.Is this true?
Keep up the great work.
Matt
How advanced are you in your Hapkido training and what are you currently working on?From what I understood, Hapkido at the advanced levels involves a lot of aerial kicks as well as a lot of different throws.Is this true?
Keep up the great work.
Matt
I've been doing Hapkido for about seven years. I'm slowly working on testing for my second degree black. Due to school and family, I only get together with Ray about once a week or once every other week. I spend more time doing MMA simply because it's easier on the schedule at the moment. But I've found the MMA to help my Hapkido quite a bit.
I'll be able to hit Hapkido on more of a regular basis when I graduate in April. At my level, we're actually concentrating more cane, short stick, weapons disarming, grappling, and tightening up all the previous throwing, joint locking, kicking, "flowing," and etc
We have a few of the other students who are fantastic aerial kickers and I can pull off some of the 360 movements like tornado kicks and what not but it's not my specialty. Ray doesn't push this since I don't have a huge interest in this area.
The throws are learned before you test for black but you continually learn new and interesting ways to trip, sweep, throw, and unbalance opponents. So, most Hapkido schools are going to be slightly different, mine concentrates more on the grappling and weapons disarm at the level I'm at.
Thanks for the interest...I love this art.
--Josh
I'll be able to hit Hapkido on more of a regular basis when I graduate in April. At my level, we're actually concentrating more cane, short stick, weapons disarming, grappling, and tightening up all the previous throwing, joint locking, kicking, "flowing," and etc
We have a few of the other students who are fantastic aerial kickers and I can pull off some of the 360 movements like tornado kicks and what not but it's not my specialty. Ray doesn't push this since I don't have a huge interest in this area.
The throws are learned before you test for black but you continually learn new and interesting ways to trip, sweep, throw, and unbalance opponents. So, most Hapkido schools are going to be slightly different, mine concentrates more on the grappling and weapons disarm at the level I'm at.
Thanks for the interest...I love this art.
--Josh
Week 5/Day 1-Mon
A)squat:2X5@340
B)low box pause squat:2X4@250
C)Bulgarian squat:2X8 w/70s
D1)cable crunches:2X15@180
D2)cable pullthroughs:2X12@215
D3)calf raise on leg press:2X15@680
Not a bad workout, I was short on time due to a project due in class and this guy that's always at the gym on Monday asked me to show him how to squat....mission accomplished.
A)squat:2X5@340
B)low box pause squat:2X4@250
C)Bulgarian squat:2X8 w/70s
D1)cable crunches:2X15@180
D2)cable pullthroughs:2X12@215
D3)calf raise on leg press:2X15@680
Not a bad workout, I was short on time due to a project due in class and this guy that's always at the gym on Monday asked me to show him how to squat....mission accomplished.
Week 5/Day 2-Tues
A1)bench:4X5/1X4@245
A2)pendlay row:5X5@185
B1)low inc 1 arm db press:2X8 w/70
B2)chins:2X8 w/25 pd plate
C1)OH lockouts:2X10@135
C2)rev power curls:2X10@100
C3)rope pulls to face:2X10@50
**in case anyone was curious what my meals looked like, as boring as it sounds, it doesn't deviate much.
Meal 1:Isopure protein, 1 cup oatmeal, 8 ounces milk, 1 cup blueberries blended together
Meal 2WO-Fast gain XXL, creatine
Meal 3:Cyto gainer, apple
Meal 4:4 oz buffalo chili, 2 oz almonds, 2 oz pumpkin seeds, 1 cup broccoli w/ranch
Meal 5:humis, 3 celery stalks, 2 carrots, 8 black olives, 4 oz granola
Meal 6:1 bowl of stew
Meal 7:1 cup cottage cheese, 3 eggs, 2 egg whites, 2 oz pumpkin seeds
A1)bench:4X5/1X4@245
A2)pendlay row:5X5@185
B1)low inc 1 arm db press:2X8 w/70
B2)chins:2X8 w/25 pd plate
C1)OH lockouts:2X10@135
C2)rev power curls:2X10@100
C3)rope pulls to face:2X10@50
**in case anyone was curious what my meals looked like, as boring as it sounds, it doesn't deviate much.
Meal 1:Isopure protein, 1 cup oatmeal, 8 ounces milk, 1 cup blueberries blended together
Meal 2
WO-Fast gain XXL, creatineMeal 3:Cyto gainer, apple
Meal 4:4 oz buffalo chili, 2 oz almonds, 2 oz pumpkin seeds, 1 cup broccoli w/ranch
Meal 5:humis, 3 celery stalks, 2 carrots, 8 black olives, 4 oz granola
Meal 6:1 bowl of stew
Meal 7:1 cup cottage cheese, 3 eggs, 2 egg whites, 2 oz pumpkin seeds
Week 5/Day 3-Thurs
A)1 arm bb snatch:1X3@65, 1X3@85, 1X3@95
B1)OH squat:4X6@155
B2)hammer curls:4X15 w/30s
C1)push press:3X6/1X5@160
C2)various ab movements 4X12
D1)rack pulls from knees:1X10@225, 3X6@295
D2)cable flyes:4X12@60
D3)leg extensions:4X12@I can't remember
D4)calves:4X12
***I will be teh pretty and strong soon!***
A)1 arm bb snatch:1X3@65, 1X3@85, 1X3@95
B1)OH squat:4X6@155
B2)hammer curls:4X15 w/30s
C1)push press:3X6/1X5@160
C2)various ab movements 4X12
D1)rack pulls from knees:1X10@225, 3X6@295
D2)cable flyes:4X12@60
D3)leg extensions:4X12@I can't remember
D4)calves:4X12
***I will be teh pretty and strong soon!***